Gaining weight, and the correct diet?

[Aaronv92]

Hello, well i guess i'll post my stat's here,
Age: 18, (19 in a week)
Highest: 5'8
Weight: 130

Now i know, i'm a fairly small guy (small guy in the gym as most people would say)
I have a high metabilsm, and have been looking around these forum's a fair bit looking at simlair problem's, now i'm a guy that will keep pushing and pushing to become what i want, meaning i will fight my metabilsm system untill needed.

I'm currently on a very msall budget which is mainly the reason i'm here, i'm not lazy which is why i don't have a job, i've even offer'd to help for free in some garage's around here and they just can't take more people on, i also do not claim jobseaker's as my mum is currently disabled.
I only take around 2k cal's max a day, now is there anything cheap which i can buy which can add extra cal's/weight onto me faster? i don't care about the taste/texture as i want to achive my personal goal,

Currently i'm taking "body fortress" weight gainer shakes, averaging 2-3 a day often doubling up to take a higher intake, now i do not want to resort to drug's as i don't want to skip stepping stone's, what is your idea's on raw eggs? there seem's to be a balance of if it's good or bad for you on google, i would really Apperaicte some help here if you could take the time to help me, if there is anything else you need to know, please ask as i want your help!

Extra note's i do smoke, due to highly streesed, would it be worth dealing with the stress and completely stopping? Also if picture's are needed i'm sure i can previde them quite soon, and also i'm working from ym room with a bar and 2 dumbell's as the nearest gym is 12 miles away and haven't got acess to a car.

 

[red head]

bump your cals up to about 3000+ aday . for training you can do cleans , military presses , floor presses, curls , bent over rows , dead lifts , front squats , lunges , weighted chins n pull ups ( if youve got a bar to hang from) , side lat raises , weighted crunches etc etc and stop f++++n smoking .

 

[Aaronv92]

Thank you for your feedback, is smoking really that bad for helping to build yourself up?

 

[StRoNg_WoN]

Smoking will rob you of your cardio... you should stop that... I used to be you dude... except I was 123lbs... and 6 feet tall... NO appetite... smoked too.. but yea... just try to cut down, or quit... (it's 2011... no one smokes anymore...) you'll FEEL better.. TASTE better... SMELL better... and you'll look MUCH better... no more cough etc...

Start eating... NOW... punch your calories into FitDay - Free Weight Loss and Diet Journal until it equals 3000 or so... made up of Protein carbs, and fats... if you don't want to count.. just eat 5 - 6 times a day... and at EACH meal... have some protein... Chicken, fish, beef, cottage cheese, tofu.. etc... a good sized chunk... like a fist or two... eat that first... and when you're done eating that... eat anything else... 'til you're full.. do this when you wake up... and every 3 hours 'til you crash... it'll be tough... and you'll hate it... but you gotta do it to grow man... Trust me...

 

[Galvin]

Hey aaron you will have some type of fast foods for weight gaining and also the chicken breast's will give you the better one result's in the session of gaining weight... Brown rice, cheese, and meat will also help you much in gaining weight....

 

[Aaronv92]

Thank you both for your replys, i signed up for another website before this one, and they just hated on me because i was skinny,
But this is kind of helping, i've slowly started cutting down on smoking, and this time i know i can quit, because this is what i want.
I will eat all that you have recommended to be, whats your say on doubling up on weight gainer in a glass?

 

[Aaronv92]

Ok, just been into town and decided to get my self a cooked chicken, ill munch on that fairly soon, what about sandwicthes with the chicken?
tasty indeed same results?
also my shake's double up? add water? throw an egg in now and again?

 

[StRoNg_WoN]

Hey buddy...

Chicken sandwiches RULE!! Make two sandwiches:

4 slices of a good bread, 12 grain, or brown, but not that "enriched" shit...
Grind up like 3 - 4 oz of chicken per sandwhich.. top with mayo.. add lettuce, tomato etc... Salt and Pepper... Yum!
Have that with a big ass glass of whole milk..

For 'weight gainer' I always did well with NLarge2... get a good quality one though... none of this SUPER DOOPER CRAZY MASS 8000 or whatever...they don't tend to have very good protein sources, and a lot of bad carb calories...

I mix all my powders with Water... The egg isn't necessary...

 

[Aaronv92]

okay, at the moment i've been having 2-3 shakes a day with milk, bloody costing me an arm and a leg atm aha
I'll start watering it down slight bit at a time, as i'm not much off a water fan.
Water inportant? i heard so, so i've been drinking around 7-10 1 pint glasses a day off that.
Sandwicthes good, full's me up too,
had 5 slices of bacon 2 egg's in my butty for dinner, that good?

Thanks again pal

 

[StRoNg_WoN]

Sure thing.. This is what I eat at the moment.. it's enough for me to grow:

Meal 1: Shake

2 scoops protein
1/2 cup of oats
1/2 cup of berries
ice

Blend, drink.. then go to work

Meal 2 @ work:

6 whole eggs
1/2 cup of spinach
Almonds
Flax seed oil

Meal 3 @ work:

2 cans of tuna
2 TBSP of mayo
1 celery stalk
more almonds

Meal 4 @ work (before training)

7oz chicken
Broccoli
Almonds
Oil

Train

Meal 5 - After training:

2 scoops of protein
2 scoops of Maltodextrin
2 Scoops of gatorade
(This is kinda like one of your weight gain shakes)

Meal 6 - Last meal before bed:

BIG ASS Steak
cup of brown rice
cup of broccoli

It's not the most tasty way to eat... but it works..

 

[Aaronv92]

That sounds tasty IMO, my problem is money though and steak isen't cheap around here, i've heard of some seed's from some-were and it slows down your metablism, (after all mine is fast) but apparently it tastes horrible, but i think it's that flax seed thing?

My average routine on a very strict budget normally consist's off,
Meal 1
1-2 bowls of oatmeal, flavored
Weight gainer

Meal 2
Bacon and egg butty
5-6 slices of bacon
4 slices of bread (brown)
1-3 egg's

Meal 3
Onion and bacon mash (large amount fills me up)

Meal 4 before work out
Weight gainer shake
normally something light, such as 2-4 cheese on toast

meal 5 After work out

Glass of milk or water
Protien bar

Meal 6
Chicken with veggies/meat/gamon/streak (rarly)

Snacks = youghet's, protein bars, odd sandwitch now and again.

Also one thing i do love and can eat is recently cooked tuna pasta sweetcorn

What can i change here? or does it seem okay?
thank you for shareing your's with me

 

[StRoNg_WoN]

I hear ya man... I'm still $1,000,000 shy of being a millionaire myself...


My average routine on a very strict budget normally consists of,

Meal 1
1-2 bowls of oatmeal, flavored (awesome.. but bulk oats are cheaper)

Weight gainer (That's ok... quick and easy)

Meal 2
Bacon and egg butty (egg butty?? like carton eggs?)
5-6 slices of bacon
4 slices of bread (brown)
1-3 egg's

This is great!

Meal 3
Onion and bacon mash (large amount fills me up)

What's a large amount? How much bacon? Try and fire some ground beef in there too... or a can of tuna?

Meal 4 before work out
Weight gainer shake
normally something light, such as 2-4 cheese on toast

I would have this AFTER training... rather then before but keep the cheese and toast.. and have the protein bar before... better yet.. scrap the protein bar, and have a can or two of tuna.. cheaper... and better for you

meal 5 After work out

Glass of milk or water
Protien bar

Switch this up with the shake... like I said up there

Meal 6
Chicken with veggies/meat/gamon/streak (rarly)

Nice.. but you want some more carbs in there too.. for your after AFTER training meal... brown rice, or a few slices of good quality bread would do the trick... more oats even...

Snacks = youghet's, Protein bars, odd sandwitch now and again.

Also one thing i do love and can eat is recently cooked tuna pasta sweetcorn

What can i change here? or does it seem okay?
thank you for shareing your's with me

Sounds great all in all buddy, but just remember though to BE CONSISTENT.. THAT is the key. All the planning in the world won't save you if you don't eat it. It'll suck, and is a lot of food, and you won't 'want to'. I know I've been there.

It's SO much easier to just get up, have a smoke and a coffee, (which will curb your already NON existing appetite...) then not eat 'til 1:00 - 2:00pm.

1:00 - 2:00pm hits, and you'll HAMMER down a HUGE ASS meal to 'Make up for it', which doesn't work. You'll be REALLY full, and won't be able to eat until like 7:00pm... at this point, you'll eat another big meal, or have a shake, and say 'Shit man... I eat a lot! WTF!!' When in really you'll havee eaten like 1500 - 1800 calories.

It's not easy to gain weight for guys like us... we fart and burn 500 calories... but if you are consistent.. it should work out.. just gotta trust in the system... it'll be slow moving.. but don't get discouraged... trust me...

When I started eating to gain.. it went something like this:

Week 1: Can't eat all the meals.. I just couldn't fit them in every day

Week 2: I can stuff them all down, but got DAMN it was hard

Week 3: I'm humming from the workouts... and the meals just make me feel great, alive, and vibrant!

Just remember EATING is more then 1/2 the battle for us little dudes...

Train HARD though.. to keep the appetite up.. and hard doesn't mean long... it means HAMMER IT EVERY SESSION for an hour TOPS.. get IN, TRAIN HARD.. get out, and EAT!!

EAT HARD
TRAIN HARD
SLEEP HARD

Repeat...

OVER AND OVER and OVER again.. and when you're too tired.. DO IT.. and when you're too full... EAT IT!

You'll grow... I guarantee it...

 

[Aaronv92]

Thank you so very much, you have helpt me one hell of alot, man you are like one of nicest internet guys on here that i've seen,
At the moment on stuffing my face on a full chicken with 5 slices of bread, lettuce, mayo i cried when i noticed i forgot the tomato's

Thank you once again

Edit: the bacon in my bacon/onion mash, is around 6-8 rashions.

 

[StRoNg_WoN]

Where are you from? The UK?

Cool bro! It's funny the little email notification came up saying that I got a reply.. and the first thing I was gunna write was:

"Why are you still reading! EAT!!" lol.. then I read it, and you're eating! YAY!

Good stuff buddy! That's the spirit... now ANOTHER important piece to this puzzle is to not OBSESS over it.. have a life as well.. but just make sure to fit in your meal times... it's paramount to success... train hard... and live the lifestyle

Take some before pics too.. to fire up here... and run a little log... I'm a fat ass ATM... here's mine...

http://www.elitefitness.com/forum/diet-bodybuilding/its-diet-time-bitin-bullet-742023.html

 

[Aaronv92]

The fact is i do eat alot, but never get's put on, but maybe because its shitty food, picture hmmm...... i'm very self consues about my self because im a skinny twig compared to these guys truth be told
but your wish is my command if it's needed let me go borrow a camera.

And time?i have plenty my girlfriend of 2 years left me, no job as none going im ready!!!

Edit: yes im from the UK

 

[StRoNg_WoN]

Damn women...

Well here's mine from when I started.. I was 19... 123 lbs.. BRUTAL! lol

I was that 'swim with a shirt on' dude too man...

 

[Aaronv92]

okay going to upload some, had to nip to a friends house to grab her camera (well ex -.- ) should be on soonish

 

[Aaronv92]

well lost the camera usb so pics will have to wait, i will for sure throw one up as soon as i find or get a new one!

Edit: picture's will have to wait till friday, silly ex has lost her friggen usb wire for her camera,
Wound up because of that not sure why.....

Going to make some cheese on toast

 

[Aaronv92]

Okay, as she can't find it, decided to take some temp one's on my phone, which was hard because off having to hold it with 1 hand, it will have to do though!

Please don't hate too much.

Arm's untensed.

img860.imageshack.us/i/image415.jpg/

Showing chest area
img863.imageshack.us/i/image416.jpg/

Tensed
img25.imageshack.us/i/image417k.jpg/

Might need to add http:// due to my post limit.
These are temp picture's only.
comments ? :/

 

[StRoNg_WoN]

Holy SHIT buddy! You look like I did AFTER a year of training! lol.. no shit.. That's not too too bad at all man! Great little base to start with... for sure! Just keep at it... and eat... and lift... but make sure you life with BIG movements... none of this concentration curls stuff..

Here.. read this... this is the BEST Program I've ever done.. for real...

http://www.elitefts.com/ws4sb/WS4SB.pdf

Read EVERYTHING on Elitefts...

Also T NATION | The Intelligent and Relentless Pursuit of Muscle LOTS of good stuff on there!!

 

[Aaronv92]

oki thanks pal, and i'll give them a read tommorow, as it's 00:31 and got a few thngs to deal with, only reason im not full skin and bones is from sexerise
and 7 years junoir rugby, ill bookmark them sites for tomorrow, thanks again

Edit: downloaded file, ill give a browse tomorrow afternoon
Another edit, download the file, opend in notepad came up with random letters, what i gotta do with it? open with?

 

[Aaronv92]

So today, is the first time i've been quite ill while on this kind of diet, what to do? try keep eating? (which i have been) or just eat as much as i can,
Also decided to buy some whey power, tastes like crap.... but as long as it does its job, i guess i can handle that

 

[StRoNg_WoN]

Yea... you get used to it.. the whole 'tastes like crap' deal... But yea... ill as in full, dizzy, gross, nausea kinda? I hear ya.. it's a LOT to take in... just do what you can... start by adding a meal... then another, then another.. 'til you're rockin' 6 a day.. it takes time for you body to adjust... it's not used to being HAMMERED with calories... but it'll come.. hang in there... I know... I felt the same today actually. I'm trying to gain, and was in meetings all day... so when I got out I 'made up for it...' ate.. hour later.. trained... RIGHT after training... BIG ASS shake... then an hour later... I had chicken, veggies, and almonds... I thought I was gunna hurl... but you just git'r done... I'm just about to eat some ground beef, and rice... and the idea makes me want to DIE... but you gotta do it...

Eating to grow is a full time job... no shit... and no room for slacking... eat hard... like you train...

 

[Aaronv92]

Indeed, new shaker came so dont have odd lumps, starting off with weight gainer shake in morning then before work out ill have the "taste like crap alot whey protien one"

 

[brownbrown]

Don't forget the staple exersizes bro. Pull-ups, Push-ups, and all the leg muscles. Do legs on the same day you want to grow/improve your worst body part. Legs produce twice as much test as bench pressing.
I was your weight and height at your age, I'm 31 now and its still tough to keep weight.
If you cheat or lose focus.... you'll lose weight.

Btw. Weight is not everything bro. If you can toss up 225, leg press/squat 400-600 lbs, or row 250 lbs, your going to be a huge cut above most non bodybuilding guys 40-80 lbs heavier.

Posted with my Droid EO Forum App

 

[Aaronv92]

Btw. Weight is not everything bro. If you can toss up 225, leg press/squat 400-600 lbs, or row 250 lbs, your going to be a huge cut above most non bodybuilding guys 40-80 lbs heavier.

Indeed, i also want to put weight on though so i can look fairly good as well, with a low self esteem, basically because like i've said im skin and bone's

I do not want to be massive though as i personally don't think it would suit me.
And thanks for your reply

 

[brownbrown]

It'll come bro, it'll come.
People think I'm 180-185lbs because definition. And I've never broke 170 yet.
Ur staring years eariler than me, your golden!!

Posted with my Droid EO Forum App

 

[Aaronv92]

People think I'm 180-185lbs because definition. And I've never broke 170 yet.
Ur staring years eariler than me, your golden!!

Damn nice, they think your 180-185 because of the looks or because of the lifting weight you can do?
And the secodn sentence i don't understand at the moment (fell asleep and just woken back up after been ill )

 

[brownbrown]

Sry for the crappy typos.
They assume I'm 180-5 because of the look. Most don't see me at the gym because they go eat mc Ds after work and I'm in the gym.
And your starting your working out at a slighty younger age than I did, You have a head start on your goals... Your gonna do good.

Posted with my Droid EO Forum App

 

[Aaronv92]

Thank's dude
nice little confidence boost there

 

[Glazeman]

I guess I'll throw my hat in the ring with this post as well. We all have to admit, bodybuilding is an expensive past time when you factor in the different things you spend money on. I'm dieting right now for a contest and it costs me $100/week on solid food alone, not including supps, gym membership, and all the other stuff we like to forget about. Needless to say I understand when your coming from.

Brief Background: I'm 25 now, and when I was a senior in Highschool I wrestled @ 119lbs. My nature "offseason weight" was 135lbs so we were in the same boat. I looked in the mirror and said I'm going to do something about this, and genetics aren't going to hold me back. I'm just stubborn in that regard I suppose. While in college I researched everything on bodybuilding diet regimne, routines, etc. Naturally I went from 135-180lbs over the course of 5 years which is a hell of an accomplishment and was around 10% BF. I competed in Natural shows at the time, but wasn't happy and decided I was maxed out and needed to become an "assisted" athlete. In the course of a year I went from 180lbs-210 and kept the same BF level. That's the allure of supplements I suppose, but it's for naught if you don't have a strong base.

Back to your post: How to bulk on a budget. My suggestions are this-I have an Excel Spreadsheet I made for this, but you can find them online. You need to figure out what your Maintenance calories are based on your Height, Age Weight, Activity level and bodytype. To bulk you need to increase the Maintenance amount by 10-20% and that total is then broken down by a percentage basis. I think more than 1g/lb of protein in the body is a complete waste of your money as it isn't absorbed at a level beyond that. Do the research, positive nitrogen balance for trained athletes occurs at .8g/lb. So at 130 lbs you need a 130 g of protein per day and limit this to one protein shake. Shakes are fast absorbing and should only be used PWO as they won't provide positive nitrogen balance as long as a solid protein source will. So lets say 40 g Protein in your PWO shake coupled with twice that amount in Carbs 40g Dextrose/Maltodextrin. You have 90g of protein left for the other 5 meals you should be eating in a day. That breaks down to 18g/meal. That would be one can of Tuna which you can buy for $.50 in the States. Other cheap sources of protein are eggs, and chicken breast. Let them become your friend and they will treat you well. In regards to carbs their pretty cheap when bought in bulk as well. Never eat packs of Oatmeal it's all sugar, get the big tub. Brown rice is a nice choice as well, and my personal favorite are Yams. You should be eating 2-4g of carb/lb so call it 3g/lb 130X3=390 take out the post work out carb your down to 310 over your 5 meals which is 62g of carb per meal. Onto the fats, Fats don't make you fat excess calories do. So from good fats Almonds, Peanut Butter, Olive Oil, Flax Seed Oil, Coconut Oil you should get ATLEAST .5g fat/lb I like .75g/lb. For you that would equate to 97.5 g in the day. Don't eat the fats in your pre or post workout meal rather spread them out over your other 3 meals, which would be a little more than 32 grams per meal.

So to sum this up: Buy in Bulk from a place like Sams club, Chicken, Tuna, Eggs, Tub Oats, Yams, Brown Rice, Peanut Butter, Olive Oil, Almonds.

Your calories to bulk would be roughly 877.5 cal from fat + 520 cal from Protein + 1560 from mostly complex carbs= grand total of 2957.5. This figure increases when your bodyweight increases it's not a fixed number. This outline should give you a good idea of how to plan ahead, and bulk on your limited budget.

Hope this helps

 

[Aaronv92]

Still trying to force my self to eat, getting hard as i'm still suffering from depression, which has gone alot worse since a few day's ago, working out as much as i can to keep my mind busy, but the bal intake is getting way lower even though i;'m forcing my self to eat when my brain is telling me i'm not hungry, today due to depression i've only eaten 500 cal's which is extremly bad, i can't force anythign else down.

 

[brownbrown]

Awhen I get depressed and stressed, I found out running in the evening for a mile or Three with good music. If you got a dog take it too, its good bonding and more calming for you after the dog gets into travel mode.
I hate running, but it brought my spirits up quite a bit man. Even though your trying to gain weight, the depression is causing you to eat worse, which is more damaging than extra cardio.



Posted with my Droid EO Forum App

 

[RADAR]

That sounds tasty IMO, my problem is money though and steak isen't cheap around here, i've heard of some seed's from some-were and it slows down your metablism, (after all mine is fast) but apparently it tastes horrible, but i think it's that flax seed thing?

My average routine on a very strict budget normally consist's off,
Meal 1
1-2 bowls of oatmeal, flavored
Weight gainer

Meal 2
Bacon and egg butty
5-6 slices of bacon
4 slices of bread (brown)
1-3 egg's

Meal 3
Onion and bacon mash (large amount fills me up)

Meal 4 before work out
Weight gainer shake
normally something light, such as 2-4 cheese on toast

meal 5 After work out

Glass of milk or water
Protien bar

Meal 6
Chicken with veggies/meat/gamon/streak (rarly)

Snacks = youghet's, protein bars, odd sandwitch now and again.

Also one thing i do love and can eat is recently cooked tuna pasta sweetcorn

What can i change here? or does it seem okay?
thank you for shareing your's with me

Add some nuts several times a day,and in the morning after waking up get a glass of milk and a tablespoon of beanut butter.
Nuts are calorie dense and provide micro nutrients.


BTW! Smoking stunts your growth.

 

[Aaronv92]

Wow, had a few private messages telling me to update,
been very bust, family funeral, and been told my mother needs a tube down her mouth to check her heart as something is wrong,
been on vaction with some old family members, gained quite a little bit of weight i now weigh 9 stone 4 instead of 8 stone 10
I can now lift dumbells 3 set's with 24 kg (around 55 pounds) with 15 each time, slowly getting better, and still struggling with family issue's
By the way while i was away for the 2 weeks i went to the gym there and it was amazing compared to some other's wasen't massive but had what you needed.